Baked Fish with Mushroom, Broccoli, Carrot, and Quinoa
Ingredients:
• 1 fish fillet (salmon, tilapia, or your preferred choice)
• 1 cup broccoli florets
• ½ cup cooked quinoa
• 1 cup mushrooms (champignon or portobello), sliced
• 1 garlic clove, chopped
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 carrot, diced into small cubes
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste
• 1 teaspoon fresh rosemary or thyme (optional)
Instructions:
1. Prepare the fish: Preheat the oven to 180°C (350°F). Place the fish fillet on a baking sheet, drizzle with olive oil, season with salt, pepper, and lemon juice. If desired, add a little rosemary or thyme. Bake for 12-15 minutes or until the fish is cooked and flakes easily with a fork.
2. Cook the vegetables: In a large skillet, heat the olive oil over medium heat. Add the chopped garlic and mushrooms, cooking until they become tender and golden, about 5-7 minutes. Then, add the diced carrots and cook for another 3-4 minutes. Finally, add the cherry tomatoes and broccoli, sautéing for another 3-4 minutes, until the vegetables are cooked but still crisp. Season with salt and pepper to taste.
3. Serve: On a plate, place a portion of cooked quinoa as a base. Add the sautéed vegetables on top, and finally, place the fish fillet over the vegetable mix.
4. Enjoy: Serve immediately and enjoy a meal packed with lean protein, fiber, and essential nutrients that will leave you feeling satisfied and energized.
Benefits:
• Fish: High in protein and omega-3 fatty acids, beneficial for heart health and skin.
• Broccoli and Carrots: Rich in fiber, antioxidants, and vitamins A and C, which strengthen the immune system and promote eye health.
• Mushrooms: Contain antioxidants and anti-inflammatory compounds that support overall well-being.
• Quinoa: A complex carbohydrate full of plant-based protein that helps keep you full and provides steady energy.
This dish is perfect for a balanced, nutritious, and delicious meal that supports a healthy lifestyle.